Critique my program

[Throw It Down]

I made a football program below, would you mind critiquing it for me and fixing what you would change? It is supposed to be geared towards RBs and LBs.

(Not in chronological order)
Max Effort Bench Day

1. Find Max of #2 (3-5 warm-up sets)
2. Rotate Every 2 Weeks – Floor Press 3x5, Board Press 3x5, CG Incline Press 3x3
3. Military Press Seated or Standing 3x5
4. Skull Crushers with EZ Curl Bar or Olympic Bar 6x10
5. Tricep Pressdown 4x10 Last Set Triple Dropset
6. Incline Row 3x10
7. Seated Dumbbell Shrugs (12-15 reps) supersetted with Static Cable Shrug (10-30 seconds and additional drop set on each set lowering 35-50%) 3 sets
8. Hack Machine Hiss Shrugs 3x10
9. Smith Machine Behind the Back Shrugs 4 set Pyramid 10-8-6-4

Dynamic Effort Bench Day

1. Bench Press 10x3 (3-5 warm-up sets)
2. Incline Bench Press 4 set Pyramid 5-4-2-1
3. Pin Press 2x5
4. J.M. Press 4x5
5. Barbell Tricep Extensions 6x10
6. Bent-over Barbell Rows 3x5 (1-3 warm-up sets)
7. Seated Overhead Dumbbell Press 3x8
8. Barbell Shrugs 4x10 Drop 50% and hold for 30 seconds
9. Seated Alternating Dumbbell Shrugs supersetted with Barbell Overhead Shrugs 3x10

Speed Day

1. 10 yard – 5x
2. 20 yard – 3x
3. 30 yard – 2x
4. 40 yard – 2x
5. Broad Jumps – 4x5
6. Kangaroo Hops – 3x10

Leg and Core Strength Day

1. Squats 5x5
2. Leg Extensions 4x6
3. Straight Leg Dead Lift 4x6
4. Jump Ups from Knee
5. Standing Calf Raises 4x8
6. Hyperextensions 4x10
7. Swiss Ball Throws on Knees Forward and Backward 20x
8. Swiss Ball Sit-ups 3x of maximum
9. Vertical Leg Raises 3x of maximum
10. Russian Twists 2x10

 

[Synpax]

How often do you do these days - are they one-two-three or what?

 

[Throw It Down]

I do each once a week.